Exercises for back pain

Toning exercises

This type of exercise helps to improve the strength and tone of the muscles that stabilize the spine and pelvis.

The most frequent condition in those suffering from back pain is characterized by a weakness of the abdominal muscles associated with an "excessive contraction of the lumbar muscles. For this reason it is useful to combine the aforementioned stretching exercises with specific movements to strengthen the abdominal muscles ( rectus and oblique), buttocks and stabilizing muscles of the trunk and lower limbs.

Lie down, supine, legs bent, feet on the ground, hands behind the neck
As you exhale, lift your shoulders off the ground in order to bring your torso closer to your pelvis
Slowly, inhaling, return to the starting position
Repeat 15 times

Place a pole or sturdy broom between two chairs
Lie on the ground on your back, hold the stick in pronation, with a grip slightly wider than shoulder width
Keeping your heels on the ground, exhaling, pull your arms upwards until your chest touches the broom.
Breathing in, return to the starting position and repeat 15 times

Stand with your back and head leaning against the wall
Pelvis in retroversion (rotated forward) in order to make the lumbar area adhere completely to the wall; feet forward
Slowly come down to form a 90 ° angle between thighs and legs
During the descent, keep your back supported avoiding arching the lumbar area
Remain in this position for 10-20 seconds and slowly get up again

Arms resting on a chair, torso slightly bent forward
With one leg, push backwards keeping it slightly bent throughout the movement; avoid arching the lumbar area
Repeat 15 times then switch sides

Lie on the ground on your back, legs bent, feet on the ground, hands at your sides
Push the pelvis up, hold the position for 3 seconds by contracting the buttocks, then slowly return to the starting position
Repeat 15 times

Down on all fours
Raise and extend the right arm and left leg at the same time, as shown in the figure
Maintain the position for 3 seconds before lowering the limbs again
Repeat 15 times, rest for 1 minute and switch sides (left arm, right leg)

WARNINGS: respect the correct technique of execution; avoid jerks or too sudden movements; at the end of the session always perform decompression and stretching exercises (see above). The number of repetitions per exercise is purely indicative and must be adapted to your level of physical activity.

Remember that it is quite common to feel a slight discomfort (not pain) in the back during exercises, especially in the first period of training.